Protein Calculator —
Your Daily Protein Target

For healthy adults with normal kidney function, high protein intakes (up to 2.5 g/kg/day) have not been shown to cause kidney damage. The concern about protein and kidney health applies mainly to those with pre-existing kidney disease, for whom a doctor should guide intake. Very high intakes (above 3–4 g/kg/day over extended periods) may stress the liver and kidneys in susceptible individuals. For most people, the limiting factor is caloric and dietary balance, not protein toxicity.

Yes. With careful planning, vegans and vegetarians can meet protein needs through foods like lentils, chickpeas, tofu, tempeh, edamame, seitan, quinoa, nuts, and seeds. Plant proteins generally have lower digestibility scores (DIAAS) than animal proteins, so increasing total daily intake by about 10–20% is advisable. Protein supplements from pea, soy, or rice protein are effective options for those who struggle to meet targets through food alone.

The old idea that the body can only use 30 g of protein per meal is a myth. The body absorbs and uses all dietary protein — what varies is the rate of digestion. Larger doses simply take longer to digest and utilise. However, the muscle protein synthesis (MPS) response to a single meal does plateau at around 20–40 g for most people. Excess protein beyond that is used for energy or other metabolic functions rather than additional MPS. For most goals, spreading intake across multiple meals (3–5) is optimal.

Protein requirements increase with age, not decrease. After 60, the body experiences anabolic resistance — a blunted muscle protein synthesis response to the same protein dose that worked in younger adults. ESPEN (European Society of Clinical Nutrition) recommends 1.0–1.5 g/kg/day for older adults, with some research supporting up to 2.0 g/kg for those who are physically active or recovering from illness. Higher per-meal doses (35–40 g) may be needed to overcome anabolic resistance in older adults.

Yes — high protein intake during caloric restriction is well-supported by research. A higher protein intake (1.4–1.8 g/kg) during weight loss helps: (1) preserve lean muscle mass while losing fat; (2) keep you fuller for longer, reducing total calorie intake; (3) increase the thermic effect of food (protein burns ~20–30% of its calories during digestion vs ~5–10% for carbs). Studies consistently show that high-protein diets result in better body composition outcomes during weight loss compared to standard-protein diets.

No — protein supplements (whey, casein, plant protein powders) are a convenient but optional tool. If you can meet your protein targets through whole foods, there is no additional benefit from supplementation. Supplements are most useful when: (1) you have high protein needs (athletes) that are difficult to meet through food alone; (2) you travel or have limited food preparation time; (3) you are vegetarian/vegan and struggle to reach targets from plant sources. Whole food protein is always preferable as it comes with micronutrients, fibre, and other beneficial compounds.

The AMDR (Acceptable Macronutrient Distribution Range) for protein is 10–35% of total daily calories. For a 2,000 kcal diet, that is 50–175 g/day (at 4 kcal/g of protein). For most active adults, a practical target of 25–35% of calories from protein supports both body composition and satiety. Rather than tracking percentages, most nutrition scientists recommend setting protein in absolute grams per kilogram of body weight first, then fitting carbohydrates and fats around the remaining caloric budget.